2009: TFB's Road to Buff

[runveerun]

I's got the cardio back in the training plan

You really are excited about this aren't you TFB! Sounds like you missed it!

[teamfatboy]

Oh yeah.... partly 'cos I was missing the outdoors lunchtime runs with the mates, partly 'cos the cardio fitness I'd built up was being eroded, and partly 'cos I was impatient to shift bodyfat.

But don't get me wrong - the current weights workout is getting results too, I'm off a bench-press plateau that had been bugging me for ages :evil: and now I reckon there's a faint hope of pressing two plates a side by Christmas.

Bike's set up on the wind-trainer, MP3 player's locked-and-loaded, lets rock!

We'll gloss over the fact that the legs are so far past toasted it's unbelievable, and about the only muscle group that WASN'T fried by the cardio session this morning was eyebrows!

[teamfatboy]

Monday 6 April

Narrow-stance Squats 7x4

[Warm-up 2x 12x 40kg] 100 100 110 110 120 120 130kg

Seated SM Press 7x4

35kg 35 40 40 45 45 50kg

DB Bentover Row 7x4

45 45 50 50 55 55 60kg. Ow, burn in the lats

Cardio - Spin

55min, no idea of calories, probably 600-odd

[biggurl27]

OMG 7 sets!!! :shock: and a Spin class today, you're quite mad!

[teamfatboy]

But they're only four-rep sets (although I just about needed the bucket after the squats today), so it's really only 28 lifts... no harder than 3x10s

Cardio after weights is all about the fat-burning :-) [besides, the alternatives like before breakfast or last thing at night can wait for another time!]

[Small]

is the road to buff a long one?

/joke

i cant talk haha :oops:

[teamfatboy]

From here, I reckon it's a bazillion more miles :shock: :grin:

Nah, I set off at New Years so, if the start point was Aucks and I'm on my way to Bluff, I must be, oh at least in Pokeno by now :? :nod:

Mind you, at least I'm posting some lifts from time to time :poked:

[becbec]

what's your bf% at the moment?

[Small]

Mind you, at least I'm posting some lifts from time to time :poked:

toushay

[runveerun]

Ooo new avator! 8)

Cardio after weights geez!! Is it really a good time to do it for fat burning? I think I would keel over.

[teamfatboy]

what's your bf% at the moment?

Hush...with a bit of luck I can escape the calipers of doom a while longer :grin:

It's prob under 20%, but not by much. So, like I said, I's barely over the Bombay hills, looking like a long drive to B(l)uff!

[teamfatboy]

Mind you, at least I'm posting some lifts from time to time :poked:

toushay

I didn't know you spoke French in addition to all those other talents...so versatile :pfft:

Mind you, wicked w/o over in th journal :clap:

[teamfatboy]

Ooo new avator! 8)

Cardio after weights geez!! Is it really a good time to do it for fat burning? I think I would keel over.

It seems there's a all sorts of debate over the relative merits of when to do cardio:

A. First thing in the morning, before breakfast

B. Last thing at night

C. After weights

D. Before weights

About the only thing folks agree on is that "Before weights" is just plain dumb. For the other three, a lot depends on training objectives, and other factors, even including convenience (how long can your workout take - most folks can't fit in a two-hour combined w/o).

I won't always do them back-to-back, one of the reasons I wanted to do them together was 'cos I hoped it would spin-out the stress in my legs from the squats.

But soon I'll be back in a regular "before breakfast" groove, with a decent amount of time between cardio and weights.

[becbec]

since i've changed my cardio to after weights my bf has dropped a lot faster so I agree with that one

how does last thing at night work though?

[teamfatboy]

I knew someone would get technical :grin: from memory doing cardio right before going to sleep keeps the metabolism burning at 'waking' levels longer. But, for a lot of people that wakes them up, rather than ensures they sleep... so now not only are you tired, but you're sleep deprived!

A quick surf of the net suggests that last-thing is in 3rd place in terms of its effectiveness...but also that there's a bazillion different opinions. Even Robert Kennedy's new book says that what matters is just doing it...

[teamfatboy]

Tuesday 7 Apr

Deadlifts 7x4

[2x 12x 50kg] 90 90 100 100 110 (oops form slipped) 105 105 110kg

CG SM Press 3x 12

40kg 40kg 45kg

Seated row

40kg 50kg 55kg

Generally happy, form was good apart from deadlifts - but I would normally have had a rest-day in between yesterday and today, so on the whole, it'll do. Rest day tomorrow tho.

[teamfatboy]

Weds 8 Apr

Biceps n triceps

Standing alt DB curl 6x6

6x12kg, 12kg, 15 15 15 15

ISO Preacher 6x6

25kg 30 35 35 35 35

French Press 3x12

20kg db, 30 30kg

Rope Pushdown 3x12

20kg 20 20kg

Arms were feeling kinda neglected, so I snuck in for a little w/o - think they started out feeling stronger, but rapidly abandoned that idea once the pain began!

[marky65]

Pretty good for your rest day TFB. Are you getting in some credits for the gym closures over Easter??

[teamfatboy]

My gym's open throughout - but I got PT to tweak the programme to add in some muscle groups that were feeling left-out :grin: like biceps, abs n calves, and figured that was the 'green light' to hit arms today!. 8)

Weights in the morning and cardio tomorrow night - again probably Saturday arvo and then either Sunday or Monday...the next few weeks are a trainsmash work-wise (two days of off-site Thursday-Friday, then off to Oz the following Tuesday for the week), so I'll be fitting it in wherever I can. But the winter should see me with a programme as regular as a Swiss Watch \:D/

[teamfatboy]

Thursday 9 Apr

Narrow-stance SM squats 7x4

[Warm-up 2x 12x 40kg] 100 100 110 110 120 120 130kg

SM Seated Press 7x4

40 40 45 45 45 50 50

SM Bentover Row 7x4

80 80 60 60 70 70 80kg... felt the form on the first two sets was a bit manky, dropped the weight, found I'd dropped it too far, and finished off where I started.

Standing Calf Raise 3x12

3 sets of 12, all at 142kg, slow up/down, 2-count each way. Now walking isn't so much fun any more :shock:

[marky65]

I guess you won't be taking the stairs back t work then after that one.... :pfft: :pfft:

[teamfatboy]

Had to...the weights area's upstairs at my gym... :pale:

and so's the gym where I did Power cardio tonight...O.M.G. Did the session on one meal less than I should have had...a meeting ran right across the 4pm meal that would have set me up :evil: , so I turned up for the class, started hard-out, and FAILED by the end of it. 768cal tho, 's all good :nod:

[teamfatboy]

Rest day on Friday (if rest includes spending time in the garden and up a ladder!)

Today - Fight-Do, wicked box/muay-tai (sp?) class, 55min, over 850cal. I'm enjoying getting back into the cardio, even if it damn near kills me.

[teamfatboy]

Sunday 12 April

BB Front Squats 6x6

[Warm-up 2x 12x 40kg] 60kg 70kg 80kh 80kg 85kg 90kg - happy with that, normally do them on the smith so was relieved to know I won't staple myself with a free bar.

SM shoulder Press 5x10

20kg 20 25 25 30 30 35kg - yep, I know that's more sets than five, but the first set was too light.

Iso CG Row 5x10

40kg e/s 40, 45, 45, 50

Decline Twists w 6kg medi-ball - 3 sets of 15 e/s.

And it's not even 11am :roll: - where was this enthusiasm when I was 21?

[teamfatboy]

Monday 13 April

Stiffleg Deadlifts 7x4

[Warm-up 2x 12x 60] 100kg 100 120 120 140 140 150 QPB - as in 'qualified personal best' - I'm not sure the form would have survived critical judgement, but wtf. the weight went down, the weight went up again!

DB Bench Press 7x4

[warm-up 12x 25kg e/s] 28kg e/s 30 30 35 35 40 40 e/s

BB Upright Row 7x4

40 40 50 50 60 60 60kg - form starting to falter by the last set.

Ran out of time to do bench knee raises for abs - catch them tmw.